You undoubtedly know that foods with the high sugar content are not a healthy option to consume. However, sometimes you might think of giving up your sugar craving numerous times in a day but accidentally you eat more sugar in such case without any realization. The standard accused in this case are soda in the evening, sugar in your a.m. coffee, ice cream after the feast that might combine to a substantial serving of non-healthful calories. However “concealed” sugar also exist in less noticeable foods, comprising salty snacks, bread, salad dressing, yogurt, and energy bars that mean numerous of us are consuming and drinking a possibly damaging quantity of extra sugar.
Overeating possesses other concerns: Foods that have high sugar content have been related to the higher danger of chronic disorders like type 2 diabetes, obesity, hypertension, high cholesterol, and cardiac disease and also weight gain. In addition to this, a research published in the year 2017 stated that merely 3 months of a diet comprising of high-sugar can change the metabolism of a body in a mode which might increase the danger of cardiac disease in the fit people too.
If you see the advantages, consuming the less sugar is related to the better total health and better look, comprising fresher looking skin, additional steady energy levels, along with the decline in the danger of coronary heart disease and type-2 diabetes.
Now, it’s time to tell you about the good news!
If you make some easy and simple alterations in your life then, you might evade the sugar circle and have good control over your desires. The below are some useful tips that will help you in ditching the sugar completely and also for cutting the amount of sugar from your diet:
- Consume the whole foods comprising the natural sugars
If we talk in chemical terms, the foods like apple, carrot, and candy bar have the sugar content. But the main difference between these is that veggies and fruits also have vitamins, and minerals that decelerate absorption and the sugar flow of sugar in the blood that controls the discharge of dopamine in the brain.
You should eat a fruit instead of drinking a cola in the afternoon to avoid the intake of added sugar or for cutting back the sugar. Besides this, the plain yogurt, almonds, pecans or walnuts are the far better option than a protein bar.
- Go for a clinically recognized lozenge
It’s true that making a new habit needs some time and it might be alluring to revert in the start. You can use a simple lozenge that might benefit from keeping you on right track. You can buy the lozenge made from the plant that is clinically verified to discontinue sugar desires and decrease sugar intake. It is prepared from the Gymnema leaf extract, sorbitol, zinc, and mint that functions by binding to the sugary-flavor receptors inside your flavor buds, obstructing the flavor of sugar inside the food quickly and decreasing your sugar desires for around one hour.
The cravings for sugar can hit the mind of a person after the time of dinner, or during the afternoon tea, watching TV late-night, etc. You can use the lozenge when your sugar craving thrills you.
- Keep in mind the portion control
One of the common habits among the people is to have sugar cravings after meal time. At that time, you are not hungry actually; however, if there is even some quantity of sugar present in your pasta sauce, salad dressings, marinades or bread then, this can cause the craving for additional sugar. Some people have the custom of eating sugary food after the meal to end it. Even if at that time you have an ice cream’s tint then, it is particularly alluring like the box full of chocolate chip biscuits.
If you want to make some changes in your daily routine then, try to portion out the single serving amount of your desired sweet dish like single ice cream’s scoop, a cake’s thin slice, or a tiny cookie before the time of dinner, and stock it inside a plastic bowl. Store the rest sweet dish inside the cupboard’s back, fridge, or freezer so that you can’t get back it there quickly.
- Go for dessert but not a sugary appetizer
Consuming the sweets in between the time of your meal rapidly increases your sugar level in the blood and also the sugar-desire reaction in the brain. There are no healthy nutrients that you get from the sugary food but in fact, you will binge on it like hell.
If you can’t live without eating the sugar then, you can have it in the dessert form. When you eat the sugary food after your meal of complex carbs, lean protein, and healthy fats, the pudding will not have a high influence on the level of blood sugar, and you will also get satisfaction with a single bite of pudding.
- Consume high minerals foods
Sugar cravings might be occurred due to the mineral insufficiency, mainly a requirement for chromium, magnesium, as well as zinc. Foods having a high content of chromium control the cholesterol and blood sugar levels, like sweet potatoes, broccoli, whole grains, apples, and pastured eggs. Our body needs foods comprising magnesium for many purposes, like regulating blood sugar and blood pressure, maintaining a healthy heart and strengthening bones like avocado, dark leafy greens, quinoa, brown rice, seeds, nuts, and raw cacao. In addition, the healthy sources of zinc are required for glucose and insulin utilization that we found in whole grains, oysters, pumpkin seeds, pastured eggs, and Brazil nuts.
- Walk as much as you can
Whenever you feel the craving for sweets or chocolate, instead of eating them try to have a walk. According to a recent study, a walk with moderate speed for 15 minutes only can decrease desires for high-calorie sweet appetizers. Moreover, the modification of scenery shall also work like a miracle like don’t walk nearby the bakery shop.
- Begin with a steady pace
When you are trying your efforts to control your cravings for sugar, do not remove all the sugary foodstuffs gradually. If you do this then, it will intensify your cravings more for the sugar and you might end up consuming more sugary foods. Your main focus should be to eat healthy food along with a single serving of low-calorie dessert.